High Protein 🤖 AI Generated

Tuna & White Bean Mediterranean Salad

A protein-packed Mediterranean classic that combines lean tuna, creamy cannellini beans, and crisp vegetables in a zesty lemon dressing. Our Fat Switch cuts 235 calories (40%) by using minimal olive oil and maximizing whole ingredients—delivering 38g protein per serving without sacrificing that authentic Mediterranean indulgence.

20m

Prep Time

Servings

350

Calories

38g

Protein

🛒 Ingredients

✓ 200g water-packed tuna (2 cans, drained & flaked)
✓ 400g canned cannellini beans (1 can, drained & rinsed)
✓ 150g cherry tomatoes (halved)
✓ 150g English cucumber (diced)
✓ 30g red onion (thinly sliced)
✓ 15g capers (drained)
✓ 15g fresh flat-leaf parsley (chopped)
✓ 22ml extra virgin olive oil (1.5 tbsp)
✓ 30ml fresh lemon juice (2 tbsp)
✓ 30ml vegetable broth (low-sodium)
✓ 1 clove garlic (minced)
✓ 1g sea salt & black pepper (to taste)

👨‍🍳 Instructions

1. Prepare the Tuna Base: Open both cans of water-packed tuna, drain thoroughly in a fine-mesh sieve, pressing gently with the back of a spoon to remove excess moisture. This prevents a watery salad. Flake tuna into a large mixing bowl.

2. Rinse & Add Beans: Drain cannellini beans in a colander, rinse under cold water for 30 seconds to remove excess sodium and starch. Add to the bowl with tuna.

3. Prep Fresh Vegetables: Halve cherry tomatoes lengthwise. Dice cucumber into 1cm cubes. Slice red onion into thin half-moons. Chop parsley. Add all vegetables and capers to the bowl.

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4. Make the Dressing: In a small bowl, whisk together 22ml extra virgin olive oil, 30ml fresh lemon juice, minced garlic, vegetable broth, sea salt, and black pepper until emulsified. Taste and adjust seasoning—the dressing should be tangy with subtle garlic undertones.

5. Combine & Toss: Pour dressing over the tuna-bean mixture. Using a rubber spatula, gently fold everything together for 30–45 seconds until evenly coated. Avoid aggressive mixing, which breaks apart the tuna flakes.

6. Chill & Serve: Transfer to serving bowls immediately, or cover and refrigerate for up to 4 hours. The salad absorbs flavor as it sits. Garnish with extra parsley and a lemon wedge if desired. Serve chilled or at room temperature.

📊 Nutrition per Serving

Calories350 kcal

Protein38g

Carbohydrates42g

Fat12g

🏷️ Tags

#high-protein Mediterranean salad#tuna cannellini bean recipe#low-calorie healthy lunch

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